We all know that we should be eating at least five portions of fruit and vegetables every day but did you also know that it is just as important to eat a colorful assortment of produce in order to ensure we are getting adequate amounts of vitamins, minerals and nutrients?
Frances Largeman-Roth, RD, is a New York Times best selling author and nationally recognized health expert. Her latest cookbook, Eating In Color: Delicious, Healthy Recipes for You and Your Family showcases vibrant, delicious foods that have been proven to reduce the risk of heart disease and stroke, diabetes and obesity.
Avocadoes, tomatoes, farro, and blueberries take center stage in this must-have cookbook. With recipes ranging from a caramelized red onion and fig pizza to golden beets with parsley pesto and fregola through to a Cran-Apple tarte tatin, Ms. Largeman-Roth’s healthful vision will cater to even the pickiest of eaters.
We spoke with Ms. Largeman-Roth about why you need to be including color into your everyday diet, the health qualities offered up by each specific color, plus she shares some healthful, family-friendly recipes for you to try yourselves.
Head to Toe Wellness: What are the major health benefits of eating the different colors?
Frances Largeman-Roth: Fruits and vegetables contain compounds that reduce the risk of heart disease and stroke, some cancers, chronic respiratory diseases, diabetes and obesity. Plus, they are low in calories and high in fiber, so using them to replace some of the processed foods in your diet will go a long way toward cutting out excess calories, which will help you shed pounds too.
Head to Toe Wellness: Do you think Americans are wary of trying 'new' colors/tend to stick to same combination?
Frances Largeman-Roth: Yes, on average, the American palate is pretty conservative, but it's getting more bold and international. Also, pretty much all of us are strapped for time, so people are looking for convenient meal time solutions and those aren't always the healthiest.
Head to Toe Wellness: On average, how many different colors should we be aiming to eat each day?
Frances Largeman-Roth: As many as possible! Four to five is great, plus the foods in the Blacks & Tans family, which include grains, seeds and even chocolate.
Head to Toe Wellness: Could you please explain the health benefits of eating specific colors and suggest some foods from these groups?
Frances Largeman-Roth:
Reds: This gorgeous family boasts a wide range of heart-healthy nutrients, including potassium, vitamin C, and fiber. Superstars in this family include pomegranates, raspberries, strawberries, watermelon, radishes, tomatoes, beets, red bell peppers, cherries, cranberries, red apples and red onions.
Oranges: The orange family includes everything from delicate apricots to hearty winter squash. One thing this family has in common is a very important nutrient: beta-carotene. Beta-carotene converts to vitamin A in the body and is essential for a healthy immune and reproductive system. It's also necessary for skin and eye cell growth. The orange family includes mangos, pumpkins, oranges, apricots, peaches, cantaloupe and carrots.
Yellows: The yellow family is a bit harder to categorize, as it spans from Meyer lemons to yellow figs. This bright group does find common ground in its wealth of antioxidant-rich compounds, which help fight chronic disease. Yellows include star fruit, lemons, yellow bell peppers, yellow beets and yellow figs.
Greens: There are more foods in this group than any other. Mother Nature uses green to color everything from delicate herbs to rich avocados. Most members of the green family are super slimming, with less than 50 calories per serving. The Greens are packed with longevity-boosting antioxidants, and many of them are a good source of vegetarian iron and the B-vitamin folate, which is essential for a healthy pregnancy. The Greens include arugula, kiwi fruit, avocado, broccoli, spinach, cucumbers, zucchini, kale, fennel, Brussels sprouts, asparagus, edamame, mustard greens, sugar snap peas, herbs, lime and watercress.
Blues, Indigos & Violets: This richly-pigmented family delivers high amounts of anthocyanins, a type of antioxidant that fights inflammation and may help reduce the risk of heart disease and cancer. And certain members of the Blues, Indigos and Violets help boost memory and keep your brain sharp. Get the blues with purple cabbage, blueberries, blackberries, plums, prunes, Mission figs, eggplant, purple potatoes, grapes and purple carrots.
Blacks & Tans: Though this family isn't as colorful, they are still packed with plenty of nutrients. This family is rich in fiber and antioxidants and they bring a ton of flavor and texture to your meals. Blacks & Tans include barley, chia, hemp and flax seeds, coconut, mushrooms, olives, chocolate, black rice, freekeh, quinoa and black beans.
Head to Toe Wellness: Any recommendations for getting kids to eat their greens?
Frances Largeman-Roth: It's true that many kids avoid green foods at all costs and there may be an evolutionary reason for that. I tell parents not to be afraid of flavor. It's perfectly fine to serve broccoli with some grated Parmesan on top, or offer them carrots, celery and cherry tomatoes with a delicious and healthy dip. I like using a blend of Greek yogurt and canola mayonnaise as a base and adding fresh herbs. And never force kids to try something--the best you can do is encourage them and eat it in front of them, letting them know how much you enjoy it.
Head to Toe Wellness: Is it possible you could share a few of your recipes with our readers?
Frances Largeman-Roth: Absolutely! Here are 3 for you to enjoy!
1. Green Goddess Dip (serves 6)
This is my variation on the famous Green Goddess dressing that is said to have originated at San Francisco’s palace Hotel in 1923. The traditional dressing includes sour cream, anchovies, and just a few herbs. I go over the top on the greens, but just use whatever you have on hand. I like to serve this dip with fresh crudités and whole-grain tortilla or pita chips.
Ingredients
1-cup (230g) fat-free plain Greek yogurt
¼ cup (60g) canola mayonnaise
Finely grated zest and juice of 1 lemon
2 tablespoons fresh tarragon leaves
2 tablespoons fresh chives
2 tablespoons fresh basil leaves
2 tablespoons fresh thyme leaves
2 tablespoons fresh flat-leaf parsley leaves
2 tablespoons fresh cilantro leaves
¼ teaspoons salt
Method
Combine all the ingredients in a blender or food processor. Blend until the mixture is creamy, but flecks of herbs are still visible.
Cover and refrigerate until ready to serve. This dip keeps in the refrigerator for up to 3 days.
2. Willa’s Buckwheat Flapjacks (makes 18 flapjacks)
I think my daughter, Willa, picked up the word flapjack from the Little Bear series created by Maurice Sendak. While I don’t think there’s any distinction between a pancake and a flapjack, I have to agree with Willa that the latter is somehow more enticing.
Ingredients
1-cup (160g) buckwheat flour
1-cup (120g) all-purpose flour
1-teaspoon baking soda
1-teaspoon ground cinnamon
3 tablespoons light brown sugar
¼ teaspoon salt
1 ¾ cups (415ml) 2% milk
¼ cup (60ml) canola oil
1 large egg, whisked tablespoons fresh flat-leaf parsley leaves
Cooking spray for the pan
Method
Combine the flours, baking soda, cinnamon, brown sugar, and salt in a large bowl. In a separate bowl, whisk together the milk, oil, and egg. Make a well in the dry ingredients and stir in half of the wet mixture. Add in the remaining wet mixture and combine thoroughly.
Spray a large nonstick sauté pan with cooking spray and heat over medium-high heat. Using a ¼-cup (60ml) measure, spoon the batter onto the hot pan. Cook each flapjack for 3 minutes, until bubbles begin to form on the surface, then flip and cook for another 2 minutes.
3. Ultimate Power Balls (makes about 25 balls)
Before morning runs, I’m always looking around the kitchen for a healthy nibble that will hold me over until I can eat a proper breakfast. These 86-calorie bites are just the ticket. And since they are dairy- and nut-free (and wheat-free if you use puffed rice), they pass the school test!
Ingredients
½ cup (10g) puffed millet
1 cup (20g) puffed kamut or puffed rice
½ cup (90g) dried plums
1/3-cup (60g) semisweet chocolate chips
¼ cup (35g) sesame seeds
1/3 cup (80g) sunflower butter, at room temperature
½ cup (125ml) honey
¾ cup (40g) shredded unsweetened coconut
Method
In a large bowl, toss together the puffed millet and puffed kanut or rice. Add the dried plums, chocolate chips, and sesame seeds.
Stir in the sunflower butter and the honey. You should have a nice sticky mess! Cover the bowl with plastic wrap and refrigerate for 30 minutes.
Place the coconut in a small bowl. Using a tablespoon, scoop the mixture and form it into 1-inch (2.5cm) balls with your hands. Roll the balls in the coconut and transfer to a container. You can store the power balls in the refrigerator for up to 1 week, or in the freezer in a zip-top freezer bag for up to 1 month, but I bet they wont last that long!
For further information about Frances - www.franceslargemanroth.com
Frances Largeman-Roth, RD, is a New York Times best selling author and nationally recognized health expert. Her latest cookbook, Eating In Color: Delicious, Healthy Recipes for You and Your Family showcases vibrant, delicious foods that have been proven to reduce the risk of heart disease and stroke, diabetes and obesity.
Avocadoes, tomatoes, farro, and blueberries take center stage in this must-have cookbook. With recipes ranging from a caramelized red onion and fig pizza to golden beets with parsley pesto and fregola through to a Cran-Apple tarte tatin, Ms. Largeman-Roth’s healthful vision will cater to even the pickiest of eaters.
We spoke with Ms. Largeman-Roth about why you need to be including color into your everyday diet, the health qualities offered up by each specific color, plus she shares some healthful, family-friendly recipes for you to try yourselves.
Head to Toe Wellness: What are the major health benefits of eating the different colors?
Frances Largeman-Roth: Fruits and vegetables contain compounds that reduce the risk of heart disease and stroke, some cancers, chronic respiratory diseases, diabetes and obesity. Plus, they are low in calories and high in fiber, so using them to replace some of the processed foods in your diet will go a long way toward cutting out excess calories, which will help you shed pounds too.
Head to Toe Wellness: Do you think Americans are wary of trying 'new' colors/tend to stick to same combination?
Frances Largeman-Roth: Yes, on average, the American palate is pretty conservative, but it's getting more bold and international. Also, pretty much all of us are strapped for time, so people are looking for convenient meal time solutions and those aren't always the healthiest.
Head to Toe Wellness: On average, how many different colors should we be aiming to eat each day?
Frances Largeman-Roth: As many as possible! Four to five is great, plus the foods in the Blacks & Tans family, which include grains, seeds and even chocolate.
Head to Toe Wellness: Could you please explain the health benefits of eating specific colors and suggest some foods from these groups?
Frances Largeman-Roth:
Reds: This gorgeous family boasts a wide range of heart-healthy nutrients, including potassium, vitamin C, and fiber. Superstars in this family include pomegranates, raspberries, strawberries, watermelon, radishes, tomatoes, beets, red bell peppers, cherries, cranberries, red apples and red onions.
Oranges: The orange family includes everything from delicate apricots to hearty winter squash. One thing this family has in common is a very important nutrient: beta-carotene. Beta-carotene converts to vitamin A in the body and is essential for a healthy immune and reproductive system. It's also necessary for skin and eye cell growth. The orange family includes mangos, pumpkins, oranges, apricots, peaches, cantaloupe and carrots.
Yellows: The yellow family is a bit harder to categorize, as it spans from Meyer lemons to yellow figs. This bright group does find common ground in its wealth of antioxidant-rich compounds, which help fight chronic disease. Yellows include star fruit, lemons, yellow bell peppers, yellow beets and yellow figs.
Greens: There are more foods in this group than any other. Mother Nature uses green to color everything from delicate herbs to rich avocados. Most members of the green family are super slimming, with less than 50 calories per serving. The Greens are packed with longevity-boosting antioxidants, and many of them are a good source of vegetarian iron and the B-vitamin folate, which is essential for a healthy pregnancy. The Greens include arugula, kiwi fruit, avocado, broccoli, spinach, cucumbers, zucchini, kale, fennel, Brussels sprouts, asparagus, edamame, mustard greens, sugar snap peas, herbs, lime and watercress.
Blues, Indigos & Violets: This richly-pigmented family delivers high amounts of anthocyanins, a type of antioxidant that fights inflammation and may help reduce the risk of heart disease and cancer. And certain members of the Blues, Indigos and Violets help boost memory and keep your brain sharp. Get the blues with purple cabbage, blueberries, blackberries, plums, prunes, Mission figs, eggplant, purple potatoes, grapes and purple carrots.
Blacks & Tans: Though this family isn't as colorful, they are still packed with plenty of nutrients. This family is rich in fiber and antioxidants and they bring a ton of flavor and texture to your meals. Blacks & Tans include barley, chia, hemp and flax seeds, coconut, mushrooms, olives, chocolate, black rice, freekeh, quinoa and black beans.
Head to Toe Wellness: Any recommendations for getting kids to eat their greens?
Frances Largeman-Roth: It's true that many kids avoid green foods at all costs and there may be an evolutionary reason for that. I tell parents not to be afraid of flavor. It's perfectly fine to serve broccoli with some grated Parmesan on top, or offer them carrots, celery and cherry tomatoes with a delicious and healthy dip. I like using a blend of Greek yogurt and canola mayonnaise as a base and adding fresh herbs. And never force kids to try something--the best you can do is encourage them and eat it in front of them, letting them know how much you enjoy it.
Head to Toe Wellness: Is it possible you could share a few of your recipes with our readers?
Frances Largeman-Roth: Absolutely! Here are 3 for you to enjoy!
1. Green Goddess Dip (serves 6)
This is my variation on the famous Green Goddess dressing that is said to have originated at San Francisco’s palace Hotel in 1923. The traditional dressing includes sour cream, anchovies, and just a few herbs. I go over the top on the greens, but just use whatever you have on hand. I like to serve this dip with fresh crudités and whole-grain tortilla or pita chips.
Ingredients
1-cup (230g) fat-free plain Greek yogurt
¼ cup (60g) canola mayonnaise
Finely grated zest and juice of 1 lemon
2 tablespoons fresh tarragon leaves
2 tablespoons fresh chives
2 tablespoons fresh basil leaves
2 tablespoons fresh thyme leaves
2 tablespoons fresh flat-leaf parsley leaves
2 tablespoons fresh cilantro leaves
¼ teaspoons salt
Method
Combine all the ingredients in a blender or food processor. Blend until the mixture is creamy, but flecks of herbs are still visible.
Cover and refrigerate until ready to serve. This dip keeps in the refrigerator for up to 3 days.
2. Willa’s Buckwheat Flapjacks (makes 18 flapjacks)
I think my daughter, Willa, picked up the word flapjack from the Little Bear series created by Maurice Sendak. While I don’t think there’s any distinction between a pancake and a flapjack, I have to agree with Willa that the latter is somehow more enticing.
Ingredients
1-cup (160g) buckwheat flour
1-cup (120g) all-purpose flour
1-teaspoon baking soda
1-teaspoon ground cinnamon
3 tablespoons light brown sugar
¼ teaspoon salt
1 ¾ cups (415ml) 2% milk
¼ cup (60ml) canola oil
1 large egg, whisked tablespoons fresh flat-leaf parsley leaves
Cooking spray for the pan
Method
Combine the flours, baking soda, cinnamon, brown sugar, and salt in a large bowl. In a separate bowl, whisk together the milk, oil, and egg. Make a well in the dry ingredients and stir in half of the wet mixture. Add in the remaining wet mixture and combine thoroughly.
Spray a large nonstick sauté pan with cooking spray and heat over medium-high heat. Using a ¼-cup (60ml) measure, spoon the batter onto the hot pan. Cook each flapjack for 3 minutes, until bubbles begin to form on the surface, then flip and cook for another 2 minutes.
3. Ultimate Power Balls (makes about 25 balls)
Before morning runs, I’m always looking around the kitchen for a healthy nibble that will hold me over until I can eat a proper breakfast. These 86-calorie bites are just the ticket. And since they are dairy- and nut-free (and wheat-free if you use puffed rice), they pass the school test!
Ingredients
½ cup (10g) puffed millet
1 cup (20g) puffed kamut or puffed rice
½ cup (90g) dried plums
1/3-cup (60g) semisweet chocolate chips
¼ cup (35g) sesame seeds
1/3 cup (80g) sunflower butter, at room temperature
½ cup (125ml) honey
¾ cup (40g) shredded unsweetened coconut
Method
In a large bowl, toss together the puffed millet and puffed kanut or rice. Add the dried plums, chocolate chips, and sesame seeds.
Stir in the sunflower butter and the honey. You should have a nice sticky mess! Cover the bowl with plastic wrap and refrigerate for 30 minutes.
Place the coconut in a small bowl. Using a tablespoon, scoop the mixture and form it into 1-inch (2.5cm) balls with your hands. Roll the balls in the coconut and transfer to a container. You can store the power balls in the refrigerator for up to 1 week, or in the freezer in a zip-top freezer bag for up to 1 month, but I bet they wont last that long!
For further information about Frances - www.franceslargemanroth.com